Jean-Claude Van Damme Workout Routine

Jean-Claude Van Damme is a Belgian actor, martial artist, screenwriter, film producer, and director known for his martial arts action films. He is best known for The Expendables 2, Timecop, Universal Soldier and Double Impact.
He began martial arts at the age of ten, enrolled by his father in a Shotokan karate school. His styles consist of Shotokan Karate and Kickboxing. He eventually earned his black belt in karate at 18. He started lifting weights to improve his physique, which eventually led to a Mr. Belgium bodybuilding title. He has a great physique and follows an intense workout routine in order to maintain his body. Let us look at Jean-Claude Van Damme body workout secret.



BIO-DATA 

  • Birth Name — Jean-Claude Camille François Van Varenberg 
  • Born — 18 October 1960 
  • Birth Place — Sint-Agatha-Berchem, Brussels, Belgium
  • Other Names — “The Muscles from Brussels”
  • Occupation — Actor, martial artist, screenwriter, filmproducer, director
  • Fighting Style — Karate, Kickboxing, Muay Thai, Taekwondo
  • Rank — 2nd degree black belt in Shotokan
  • Trainer — Claude Goetz, Dominique Valera
  • Spouse — Maria Rodriguez (m. 1980–84) | Cynthia Derderian (m. 1985–86) | Darcy LaPier (m. 1994–97) | Gladys Portugues 
  • Children — Kristopher Van Varenberg, Bianca Brigitte Van Damme, Nicholas Van Varenberg
  • Father — Eugene Van Varenberg
  • Mother — Eliana Van Varenberg
  • Sister — Veronique Van Varenberg
  • Estimated Net worth — US$30 millions
  • Relation — Chuck Zito (engaged)
  • Nationality — Belgian

KICKBOXING RECORD 

  • Total — 19
  • Wins — 18
  • By knockout — 18
  • Losses — 1


BODY MEASUREMENT 

  • Height — 177 cm or 5 feet, 10 Inches
  • Weight — 75-80 kg or 165-176 lbs 
  • Biceps — 16-17 inch
  • Chest — 44-46 inch
  • Hair color — Light brown
  • Eye color — Hazel

DIET 


Jean claude van damme is very conscious about what he eats. He does not eat too much sugar.  He only eats healthy diet. He does not eat junk food bur he is allowed to eat his favorite food which is burgers and pizzas once in a while. He eats low Calories food. His diet includes 
  • Vegetables (like broccoli and celery)
  • Fruits 
  • Salad
  • Oats 
  • Bread
  • Beans 
  • Eggs
  • Fish
  • Chicken 
He eats meat only certain occasions. He eats lot of vegetables. 


ROUTINE 


Monday/ Wednesday/ Friday
Chest / Back / Thighs / Calves / Abs 

Tuesday/Thursday/ Saturday
Shoulders /Arms / Calves / Abs 

Sunday
Rest



EXERCISES 


Monday/ Wednesday/ Friday 
(Chest / Back / Thighs / Calves / Abs)


Chest 

  1. Barbell Bench Press (4 sets of 8-10 reps) 

  2. Barbell Incline Bench Press (4 sets of 8-10 reps) 

  3. Dumbbell Flyes (3 sets of 8-10 reps) 

  4. Dips (3 sets of 10 reps) 

  5. Dumbbell Pull-Over (3 sets of 12 reps) 

Back
  1. Wide-Grip Chin-Up (4 sets of 8 reps) 

  2. Close-Grip Chin-Up (4 sets of 10 reps) 

  3. T-Bar Row (4 sets of 12-15 reps) 

  4. Bent Over Barbell Row (4 sets of 8-12 reps) 

Legs 
  1. Squats (5 sets of 15 reps) 

  2. Front Squat (4 sets of 8-10 reps) 

  3. Hack Squat (3 sets of 10 reps) 

  4. Leg Curl (4 sets of 10 reps) 

  5. Standing Leg Curls (4 sets of 10 reps) 

  6. Donkey Calf Raise (4 sets of 10 reps) 

  7. Standing Calf Raises (4 sets of 10-15 reps) 

Abs
  1. Crunches (3 sets of 25 reps) 

  2. Bent Over Twist (10 sets of 10 reps) 

  3. Machine Crunches (3 sets of 25 reps) 

  4. Half Crunches (10 sets of 10 reps) 


Tuesday/Thursday/ Saturday
(Shoulders /Arms / Calves / Abs)

Shoulders 

  1. Behind the Neck Presses (5 sets of 15 reps) 

  2. Lateral Raise (4 sets of 8 reps) 

  3. Bent Over Dumbbell Raise (4 sets of 8 reps) 

  4. Shrugs (3 sets of 8 reps) 

Arms 
  1. Barbell Curl (5 sets of 10 reps) 

  2. Incline Dumbbell Curl (4 sets of 8 reps) 

  3. Concentration Curls (3 sets of 8 reps) 

  4. Skullcrusher (4 sets of 10 reps) 

  5. Cable Push-Down (3 sets of 8 reps) 

  6. One-Arm Triceps Extension (3 sets of 10 reps) 

  7. Barbell Wrist Curl (4 sets of 10 reps) 

  8. Reverse Wrist Curl (3 sets of 10 reps) 

Calves 
  1. Seated Calf Raise (4 sets of 10 reps) 

Abs 
  1. Reverse Crunches (4 sets of 25 reps) 

  2. Russian Twist (10 sets of 10 reps) 

  3. Vertical Bench Crunches (4 sets of 25 reps) 




Quote
God gave me a great body and it’s my duty to take care of my physical temple.
– Jean-Claude Van Damme

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